Moroccan-Style Stuffed Peppers for Two

January/February 2012

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Aromatic savory-and-sweet stuffed peppers are a satisfying supper, thanks to lean beef, brown rice and bell pepper in each bite. And this recipe makes just enough for two. Serve with rainbow chard sautéed with olive oil, garlic and parsley.

Moroccan-Style Stuffed Peppers for Two

Makes: 2 servings

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  • 2 medium-to-large bell peppers, tops cut off and seeded
  • 8 ounces lean (90% or leaner) ground beef
  • 2 cloves garlic, minced
  • 1/4 cup currants
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1 scant cup cooked brown rice
  • 1 1/4 cups low-sodium vegetable juice, such as V8, divided
  • 2 tablespoons chopped fresh mint, plus more for garnish
  • 1/2 teaspoon freshly grated orange zest
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper


  1. Place peppers upside-down in a microwave-safe casserole dish just large enough to fit them. Add 1/2 inch water to the dish and cover with a lid or inverted dinner plate. Microwave on High until the peppers are tender but still hold their shape, 3 to 6 minutes. Drain the water and turn the peppers right-side up.
  2. Meanwhile, cook beef and garlic in a medium nonstick skillet over medium-high heat, breaking up the beef with a wooden spoon, until no longer pink, 4 to 6 minutes. Stir in currants, cumin and cinnamon; cook for 1 minute. Stir in rice and cook for 30 seconds more. Remove from the heat and stir in 1/4 cup vegetable juice, 2 tablespoons mint, orange zest, salt and pepper.
  3. Spoon the beef mixture into the peppers. Pour the remaining 1 cup vegetable juice into the dish and cover. Microwave until the juice and filling are hot, 2 to 3 minutes. Serve the peppers with the sauce from the dish; garnish with mint, if desired.


Per serving: 470 calories; 12 g fat (4 g sat, 4 g mono); 87 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 37 g protein; 8 g fiber; 484 mg sodium; 1423 mg potassium.

Nutrition Bonus: Vitamin C (334% daily value), Vitamin A (105% dv), Zinc (52% dv), Potassium (41% dv), Iron (33% dv), Magnesium (24% dv), Folate (17% dv)

Carbohydrate Servings: 3

Exchanges: 1 1/2 starch, 1 fruit, 2 vegetables, 4 lean meat

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January/February 2012
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